WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

MB Bear Crawl 3xGL w/ Wall Ball (Walk Back)

PT/Lateral Lunge/Push + 3x10e (30s)

Skill Practice

Handstand Push-ups (12-Minutes)

2-3x 10s Tripod Holds * 2x3e Tripod + SL Lift * 2×3 Tripop + Double Leg Lift * 2-3x Tripod to Horizontal Kip

Partner Spot – Rest A.N.

Each Progression Should be 80% Mastered B4 Moving On

Conditioning

Metcon (AMRAP – Reps)

10-Minute EMOTM

Even: 8 Pull-Ups (S-5 Banded 1.5 Pull-Ups, Rx-Chin, Rx+C2B)

Odd: 30s Deep Mt. Climbers

Cool Down

Supermans (2-3×12 *60s Rest)

Mobilize

Foam Roll Lats

OH Tricep Stretch